How to get BBL BUMS naturally with ONLY 3 Exercises!

Summary

This video offers a guide to naturally enhancing glute muscles without surgery, suitable for all genders. The host dismisses squats and deadlifts as top glute exercises, emphasizing their role in compound workouts. Instead, three specific exercises are recommended: stationary lunges for stability, hip thrusts using a machine for better control, and modified back extensions to target the glutes. The video promises visible results and encourages viewers to follow along for a more defined physique.

Takeaways

• 🍑 The video aims to teach how to naturally enhance one's buttocks without surgery, emphasizing that it's applicable to all genders.
• 🏋️‍♂️ A well-defined gluteal region is considered a key to maximizing one's physique, regardless of one's current condition.
• 🙅‍♂️ Squats and deadlifts, though beneficial, are not the top exercises recommended for glute development in this context.
• 🚶‍♀️ Glutes are essential for walking and hip rotation, working in conjunction with the abs.
• 🧍‍♂️ The first exercise suggested is a stationary lunge, which can be performed without weights or with added weight for progression.
• 📏 For lunges, the step forward should be such that the shin is perpendicular to the ground, ensuring glute activation rather than thigh focus.
• 🔄 The hip thrust exercise is recommended, with the foot positioned to allow for a full range of motion and avoiding back arching.
• 🏋️‍♀️ The hip thrust machine is preferred for convenience and stability over barbell or Smith machine setups.
• 🤔 Back extensions, typically for the back, can be modified to target the glutes by focusing on hip thrust and rounding the shoulders.
• 🏋️‍♂️ For all exercises, control is emphasized on the way down and explosiveness on the way up for better muscle engagement.
• 🔢 The video concludes with a recommendation for sets and reps: three sets of 10 to 15 reps, with a weight that allows for failure at the given rep range.

Q & A

What is the main focus of the video?

The main focus of the video is to demonstrate how to naturally achieve a better-looking buttocks without surgery, using specific exercises.

Why does the speaker emphasize that squats and deadlifts are not in their top three exercises for building glutes?

The speaker emphasizes this because squats and deadlifts are compound exercises that work out multiple muscle groups, not just the glutes, and there are more targeted exercises for glute development.

What is the speaker's opinion on the importance of glutes in achieving a well-rounded physique?

The speaker believes that defined and powerful glutes are a major way to enhance one's physique and that they are passionate about the importance of glutes.

What is the first exercise mentioned in the script, and how is it performed?

The first exercise mentioned is the lunge. It can be performed by moving from point A to B or stationary, focusing on stability and ensuring the shin is perpendicular to the ground in the lunge position.

What is the recommended step distance for performing lunges according to the script?

The recommended step distance is as far as one can go while maintaining the shin perpendicular to the ground, which may vary depending on the individual's height.

Why does the speaker suggest not using weight initially for the lunge exercise?

The speaker suggests not using weight initially because the lunge exercise is challenging for the glutes even with body weight, and it allows for proper form and muscle engagement without the risk of injury.

What is the second exercise discussed in the script, and what are some variations of it?

The second exercise is the hip thrust, which can be performed using a barbell, Smith machine, or a dedicated hip thrust machine.

What common mistake does the speaker warn against when performing hip thrusts?

The common mistake to avoid is arching the back too much on the bottom of the movement; instead, one should keep the back straight, engage the abs, and maintain stability.

What is the third exercise mentioned, and how can it be modified to target the glutes more effectively?

The third exercise is back extensions, which can be modified by rounding out the shoulders and thrusting into the barbell or pad, shifting tension from the back to the glutes.

What advice does the speaker give regarding the control of the weight during the exercises?

The speaker advises to control the weight on the way down and to be explosive on the way up, while also ensuring to let the weight down slowly and not letting gravity take over.

What is the recommended rep range and set count for the exercises mentioned in the video?

The recommended rep range is 10 to 15 reps, with three sets for each exercise, choosing a weight that allows one to reach failure within that rep range.

Outlines

00:00

🍑 How to Get a Free Natural BBL

In this introduction, the speaker discusses how to achieve a natural, aesthetically pleasing butt (BBL) through specific exercises, claiming it will look better than surgical options. They emphasize that everyone, regardless of gender, appreciates well-defined glutes, and how having a great bum can significantly enhance one's physique. The speaker also challenges viewers to engage in the comments if they disagree.

05:02

🏋️‍♂️ The Truth About Squats and AOS for Glutes

The speaker begins by explaining that squats and other compound exercises, though beneficial, are not the best for isolating and building glutes. They highlight the importance of understanding the specific function of the glutes, which includes hip rotation and assisting in walking, and stress the importance of balanced training for a well-rounded physique.

🚶‍♀️ Perfecting Your Lunge Form for Maximum Glute Activation

This section details how to perform lunges effectively for optimal glute development. The speaker suggests stationary lunges over walking lunges for better stability and emphasizes maintaining proper form to avoid putting stress on the thighs instead of the glutes. They provide tips on foot positioning and how to control the movement for maximum results, advising against rushing the exercise.

💪 Mastering the Hip Thrust for Glute Gains

The speaker discusses the hip thrust, emphasizing it as a superior exercise for glute development. They recommend using a dedicated hip thrust machine for convenience and better stability. Key tips include proper foot placement, maintaining a straight back by engaging the core, and controlling the weight during the exercise. The speaker encourages viewers to take control of the weight rather than letting gravity dictate the movement.

🤸‍♂️ Unlocking the Power of Back Extensions for Glutes

In this part, the speaker introduces back extensions as a somewhat controversial yet effective exercise for targeting the glutes with a slight modification. They describe how to perform the exercise to focus on the glutes rather than the lower back, suggesting adjustments in body posture and movement. The speaker concludes by sharing their preferred set and rep range and encourages viewers to engage with the video by liking, commenting, and subscribing.

Keywords

💡BBL

BBL stands for Brazilian Butt Lift, a cosmetic surgery that enhances the size and shape of the buttocks using fat from other parts of the body. In the video, the creator discusses how to achieve similar results naturally, emphasizing the effectiveness of exercises over surgical procedures.

💡Glutes

Glutes refer to the gluteal muscles, which are the muscles of the buttocks. The video focuses on exercises that target these muscles, promoting the idea that a well-developed gluteal region significantly enhances overall physique.

💡Lunges

Lunges are a strength-training exercise that primarily targets the glutes, quadriceps, and hamstrings. The video details the correct form and variations of lunges, explaining how they contribute to building powerful glutes.

💡Hip Thrust

Hip thrusts are an exercise that specifically targets the glutes by extending the hips while keeping the upper body stable. The video discusses different variations of hip thrusts, highlighting their effectiveness in glute development.

💡Back Extensions

Back extensions are typically performed to strengthen the lower back, but in the video, a modified version is suggested to shift focus onto the glutes. The creator explains how adjusting the technique can maximize glute engagement.

💡Compound Exercises

Compound exercises involve multiple joints and muscle groups, like squats and deadlifts. The video explains that while these exercises are beneficial for overall strength, they are not the best for isolating the glutes, hence other exercises are recommended.

💡Form

Form refers to the correct technique used when performing exercises. The video emphasizes the importance of maintaining proper form, particularly in exercises like lunges and hip thrusts, to ensure safety and effectiveness in targeting the glutes.

💡Explosive Movement

Explosive movement involves rapidly exerting force, especially during the concentric phase of an exercise. In the video, the creator advises using explosive movements during exercises like lunges and hip thrusts to maximize muscle engagement and growth.

💡Shin Perpendicular to the Ground

This phrase describes the ideal position of the shin during lunges and hip thrusts, where it should be vertical or at a right angle to the ground. The video highlights this as a key element of proper form to ensure the focus remains on the glutes.

💡Mind-Muscle Connection

The mind-muscle connection is the conscious and intentional focus on the muscle being worked during an exercise. The video encourages viewers to focus on their glutes during each exercise to ensure maximum activation and effectiveness.

Highlights

A free and natural method to enhance the appearance of the buttocks, which can be more effective than surgical options.

The importance of defined and powerful glutes for both men and women to maximize their physique.

A challenge to the audience to disagree with the importance of gluteal development and to share their favorite features.

The misconception that squats and deadlifts are the top exercises for glute development; they are compound exercises that work other muscles as well.

The actual function of the glutes, which includes rotating the hips and assisting in walking.

The first exercise introduced: lunges, which can be performed in two ways, either moving or stationary, to work the glutes.

Tips for performing lunges effectively, including maintaining shoulder-width stance and ensuring the shin is perpendicular to the ground.

The option to perform lunges with or without weight, depending on the individual's level of advancement.

The second exercise: hip thrusts, with a preference for using a dedicated hip thrust machine for convenience and effectiveness.

Common mistakes to avoid during hip thrusts, such as excessive arching of the back, and the importance of keeping the back straight and engaging the core.

The third exercise: back extensions, which can be modified to target the glutes instead of the back.

Instructions for performing modified back extensions to shift tension from the back to the glutes.

A humorous remark about the results of effective glute exercises, implying that people will ask if the individual's parents are bakers due to the size of their glutes.

A recommendation for the number of sets and reps for the exercises, suggesting three sets of 10 to 15 reps with a weight that allows for failure at the given rep range.

An invitation to like, comment, and subscribe for more fitness content and a call to action for algorithm engagement.

A suggestion to also work on leg development to complement the glute exercises, with a link to another video for building 'tree trunk legs'.

Transcripts

today I'm going to show you how to get a

free BBL naturally and it's going to

look way better than the ones you can

pay for even if you're a man woman or in

between we all love cakes I know you

ladies grel out man's behind just as

much as we do and don't lie I know you

do one major way to Max your physique is

to have defined powerful glutes if you

are 4 out of 10 at best you can easily

go up three points to a 7 out of 10 with

great bum do you disagree cuzz if you do

come fight me in the comment section

below and tell me what your favorite

feature is cuz if there's one thing I'm

passionate about is bundas think moto

moto likes you I like them big I like

them Brown I like them plumpy

[Music]

all right so before we get into the

exercises I need to tell you guys one

thing squats and AOS are not in my top

three to build glutes yes they're good

for the glutes however they're compound

exercise and they work out your other

muscles better as well as your glutes

and because the compound exercis is just

like the bench press you should be doing

their many ways bench on chest day

squats on leg day and deadlifts on back

day all all right so what does the

glutes actually do we know your biceps

lift up your arms your chest pushes your

back pulls your legs are made for

walking glutes what do they do one

purpose of the glutes is to rotate your

hips in conjunction with your abs and it

helps you walk by pushing with your

thighs and of course for a well-rounded

physique you need to work on your glutes

as well as the other parts of your body

let's move on to the first exercise l

you could do this either one or two ways

first way you could do it is to Lunge

from point A to B that way you can work

out both of your glutes at the same time

or you can do it stationary and working

out each side separately personally I

like to do it stationary this way you're

more stable and you don't take up as

much space in the gym several cues I

like to think about while I doing this

exercise is to stand shoulder whips

apart take one step forward whil it's

keeping the same stance shoulder the

whips apart if you do not do that you'll

be very unstable I see a lot of people

in the gym when they take the first step

forward to do the lunge they are in line

with the back foot so that way is you're

like balancing on the tight rope so if

you maintain your feet shoulder widths

apart while taking your first step in

the lunge you'll be much more stable so

how far should you take the step forward

so everyone is different if you're a

short King like me not so far you know

probably about 20 cm but if you're over

6t it's the difference story but what I

like to look out for is to take a step

far as you can where your shin is

perpendicular to the ground while it's

in the lunge position so I like to start

off from the floor to get my feet in

position and you can even take a little

plate or put your water bottle to mark

that spot if your lunges are too short

you'll work more on your thighs rather

than your glutes so you got to make sure

your form is correct and the good thing

about this exercise is you do not need

to use weight in fact you can actually

use your body weight if you're Advanced

and you're progressing through this

exercise and it's get and it's getting

easier and easier then of course use

weight but I'm telling you this exercise

is hard especially for the glutes you

would feel it and obviously always

remember on the way down control the

movement and on the way up be a little

bit more explosive and if you want to

step it up a notch as well find a bench

or platform to raise your back foot that

way you'll get a deeper stretch

deeper stretch equals more muscle growth

okay next exercise hip Frost there's

many variation of this there's the

barbell there's the Smith machines and

obviously the dedicated hip Frost

machine if I had the choice I'll stick

to the hip Frost machine this is because

setting up the hip frost on the barbell

or the Smith Machine T takes up so much

time and energy you got a HIIT Frost

machine in your gym use that cues for

this one is similar to the lunges so

place your foot as far out as your shin

is perpendicular to the

floor one mistake a lot of people do

doing hip Frost is they arch their back

too much on the bottom of the movement

you need to keep your back straight

engage your abs and how I like to do

that is imagine someone is about to

punch your

abs that's how you brace your core and

keep your back straight and it's very

easy with a machine it's very stable you

don't need to think about balancing so

just explode up and let the weight down

slowly again okay you need to remember

your Alpha don't let gravity take the

weight down for you you slowly let down

that weight don't let the weight boss

you around you need to take control of

that weight and again if you guys are

looking for the sets and rep I'll let

you know at the end of the video but for

now let's get on to the third exercise

this third exercise is a fairly

controversial one back

extensions I know what you're thinking

and you're right back extensions are for

your back but with a little modification

on how you perform that exercise you can

shift that tension away from your back

and into your bum pause if your gym

don't have a back extension equipment

then you can do this on the Smith

machine or the squat rack just place the

bar in line with the upper thigh and you

can lean over that to do back extensions

grab a weight and hold it close to your

chest when you're going down obviously

control the weight down however on the

we up instead of keeping your back

straight and overextending to work your

back so what you need to do differently

is round out your shoulders and thrust

into the barbell or the pad of the

equipment and that way you'll really

Target the glutes uh so if you're on the

back extension equipment you do not need

to

overextend go pass parallel to the floor

you'll then work on your lower back more

than your glutes after this you're going

to get people asking you if your parents

are Bakers cuz you got buns hun it's my

top three best exercises to Target your

glutes for the sets and Reps I like to

do three sets of 10 to 15 reps pick a

weight where you can go to failure with

10 to 15 reps if you found this video

useful like the video comment down below

for the algorithm And subscribe for gym

exp points and obviously you know with

big round plumpy glutes you need big

legs to go with that so click here to

watch my top three exercises to build

those tree trunk legs and I'll see you

there subscribe to n